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Diet Soda: Doorway to Weight Gain

Diet soda isn't the silver bullet to weight loss it's often made out to be. Nor does it prevent weight gain. In fact, drinking diet soda is strongly correlated with overweight and obesity.

Diet soda has 5 calories or fewer per serving, of course, but emerging research seems to suggest that drinking sugary-tasting beverages, even artificially sweetened ones, appears to develop a preference in the human body for a whole range of other sweet things. And when we consume sweeter cereals, snacks, breads and desserts, we tend to consume more calories, and eventually put on pounds.

A recent study at the University of Texas Health Science Center at San Antonio, showed that people who drink diet soda gain weight - lots of it. In fact, the research found, "There was a 41 percent increase in risk of being overweight for every can or bottle of diet soft drink a person consumes each day."

Some health experts speculate that, while diet soda doesn't cause obesity, people who are starting to put on weight think choosing diet soda alone will stop the process. But, the experts say, this is false logic, because it ignores the true cause of weight gain - overeating and poor eating.

"You have to look at what's on your plate, not just what's in your glass," said nutrition expert Leslie Bonci. Diet drinks aren't diets, she said.

"A lot of people say, 'I am drinking a diet soft drink because that is better for me.' But . you can't go into a fast-food restaurant [and eat a high-calorie, fatty meal] and say, 'Oh, it's OK, because I had diet soda.' If you don't do anything else but switch to a diet soft drink, you are not going to lose weight."

Also, drinking multiple cans of diet soda every day squeezes out from our diets the healthful beverages - juices, water and teas - that can best benefit our bodies.

Link to the Sun-Times article

Happy Wedding Day!!!

Congrats and best wishes for today and the rest of your lives!

The Fewer the Ingredients, the Better!

Absolutely right! When it comes to making wise nutrition choices, the golden rule on the ingredient list is “less is better!” This is because the most nutritious foods are generally the least processed foods with the least amount of additives. The closer the food is to the way Mother Nature intended it to be, the more natural vitamins, minerals, fiber and phytonutrients the food will contain.

For example, it’s always healthier to choose an apple over a slice of apple pie loaded with unhealthy fats, salt, spoilage retardants, refined carbohydrates and excess calories. If you peruse the frozen vegetable case, better to grab the bag of frozen peas that simply contains two ingredients—peas and salt—rather than a frozen pea product with 20 ingredients in the list. Another important tip regarding processed foods is that if you have a choice, make the food yourself (such as your own tomato sauce versus a jar of sauce). This way YOU control the ingredients and can be very judicious with adding in excess amounts of harmful ingredients such as sodium and bad fats.

Finishing the Race

About 6 months ago my fiancé Katie talked me into signing up for the Chicago Marathon. Katie was a high school and collegiate runner and has completed 4 marathons including the prestigious Boston Marathon. A lifelong swimmer myself, I had never run a race of any kind. As most of you know running a marathon is a long and arduous task but after some persuasion I agreed to sign up. We began training back in June and continued training throughout the summer completing 2-4 runs per week. Katie put me on her training program and made sure that I was getting in enough mileage to strengthen my legs for the big race. We did our best to stay consistent with our training and after a few weeks Katie had shaped me into a pretty decent runner. As the summer came to a close things got busy for both of us and our consistency wavered. We didn’t train as well as we had wanted to but the marathon day approached and whether we were ready or not we were determined to finish, and finish together.

On race day we arrived downtown at 6:45 am and were greeted by temperatures in the mid 30s and a 1-mile walk from the train to the starting line. The first thing that you notice upon arriving is the overwhelming number of people. Some 45,000 people all crowding into a 50 foot wide, 1 mile long, fenced in area makes for a pretty impressive sight. We made our way through the lines into the starting corral and waited with the masses for the start, shivering in our multiple layers. At 7:30 the race began to roaring cheers from the crowd and we began to move at a very slow walk. It took us almost 30 minutes to make our way through the corral and cross the starting line, but our race clock didn’t start until we crossed that line. Around 7:55, now dressed only in the layers we planned to run in the marathon began. At first, it was a battle separating from the crowd. We spent about 2 miles zig zagging our way between people, trying not to lose each other as we went. Our pace was moderate, but still faster than the others around us, so we fought our way through those first few miles until we could find space to run at our own pace. From mile 2 until the half way mark, 13.1 miles, we cruised along the race path rather smoothly, passing mile 13.1 in 2 hours and 11 minutes. The half way point brought me a pretty good sense of accomplishment, but also a feeling of despair as I realized we still had another 13 miles to go.

The thought of having to run another 13.1 miles began to eat at me and make me wonder if I could really do it. My legs had already started to feel sore and stiffen up and I began to worry that I might not be able to go on for another 2 plus hours. I knew I had to find something to get my head on straight, so I looked around and saw all the other runners going through the same thing I was and I drew strength from everyone around me. I began to think more positively, setting mini-goals for myself as I went mile to mile. At mile 16 I found myself struggling again, but this time the struggle was 50/50 mental and physical. My legs were aching, my back was stiff, and I made the realization that I still had 10 Miles left to complete. I had hit the wall. At that point I had to decide if I was going to quit or finish. There was no point in going any further unless I was going to go all the way. Deep inside I knew that I couldn’t quit so I pushed on. I just kept following Katie and tried to ignore the feeling that the mile markers were getting further apart. Every mile seemed like 2 by now and my legs were turning into rocks but I continued on past mile 20. After mile 20 the race blurred into one big run-walk-stretch cycle where we would run as far we could then stretch for a few seconds before walking briefly until we could get our legs running again. As the miles continued to tick by a sense of desire began to sink in. The finish line was getting closer and once I crossed it I could finally stop moving! We saw the sign that said 1 Mile to go and we both reacted the same way. We took off! With the finish in sight I found myself at a dead sprint with a sudden burst of energy I didn’t know I had left in me. It was like the start of the race again; bobbing and weaving through the crowd that had formed near the finish. Only, this time I had the greatest feeling of relief washing over me as I ran. My legs ached and my body felt exhausted but I knew that I would finish the race. As we approached the finish line Katie climbed onto my back, put her hands in the air, and we crossed the finish line together as one. At last, after 4 hours and 47 minutes, we could stop running. We made our way through the finishers’ area, surrounded by others looking as triumphant as we felt, and collected our medals. Our marathon may have ended and the aches and pains will fade over the coming days, but the memories of our pre-wedding marathon together will last a lifetime.

Bill Senese, FT Deerfield Personal Trainer

Protein: Why You Need More

Protein exists as more than what is on your plate or in your shake. Did you know that our DNA is comprised of protein? Did you know that every nerve impulse, hormone and enzyme exists due to protein? Wikipedia sums it up perfectly, "proteins are essential parts of organisms and participate in virtually every process within cells."

Amino Acids and Complete Vs. Incomplete
In fact, proteins are built upon smaller components called, amino acids. If you know this, then you may be aware that there are 8 amino acids that the human body cannot synthesize independently. Thus, they are called, essential amino acids, and must be included in the human diet in order to obtain them. They are: phenylalanine, valine, threonine, tryptophan, isoleucine, methionine, leucine, and lysine. There are a few others, but are essential based on specific conditions.

The optimal source for all amino acids come from complete proteins, or animal proteins (poultry, beef, pork, lamb, fish, shellfish, eggs and milk). Grains, fruits and vegetables are incomplete proteins that offer some of the essential amino acids, but not all.

Why do we stress the importance of protein?
Unlike fat and glucose, our body has little capacity to store protein. If we were to stop eating protein, our body would start to break down muscle for its needs within a day or so.

Food Pairing is Vital for Vegetarians
If you avoid animals on your plate, a diverse diet, rich with vegetables and fruits, has to be organized properly for optimal health and wellness. For example, brown rice and kidney beans, together, form a complete protein source for all amino acids, and provide a decent amount of protein per serving, about 12 grams. However, it comes through with a heavy dosing of carbs, at least 53 grams. Please keep in mind that a serving of rice, white or brown, is only 1 cup! Most restaurants give you far more than that. It is possible to keep protein part of a non-meat diet, however, portion sizes need to be under control because of the extra carbohydrates that are going to be unavoidable.

A suggestion for the beans and rice meal would be to add tofu (9 grams protein and 2 grams carbs per serving) and back off on some of the rice because it will improve the overall glycemic effect of the meal by eliminating the carbs from the rice and boosting the total protein. If you need a reminder about the glycemic effect of foods, check our past article, "Bryce explains the Paleo Diet".

Other than cutting your carbs for improved nutritional (and daily energy) balance, there is more to our emphasis on ensuring that all of our clients are eating enough high-quality protein with every meal. Regardless of your fitness goals, protein intake should be the center of your meal planning. Each person's daily protein needs vary upon body weight, activities, and the intensities of the activities.

Resistance Training and Endurance Training Increase Protein Needs
Most FT clients should consume 60-80% of their body weight in grams of protein. So, using a 150 pound person, about 90-120 grams of protein should be consumed each day. This amounts to about 18-24 grams of protein across 3 meals and 2 snacks.

Is it OK to eat a lot of protein?
This is the crucial question for people on diets which are higher in protein than usual, as low-carb diets tend to be. The only known danger from high protein diets is for individuals with kidney disease. For others, extra protein can be broken down into glucose in a process called gluconeogenesis. On low carb diets, this happens continually. One benefit of obtaining glucose from protein is that it is absorbed into the bloodstream very slowly, so it doesn't cause a rapid blood sugar increase.

How much protein is in ________?

Beef

• An ounce of meat or fish has approximately 7 grams of protein.
• Hamburger patty, 4 oz - 28 grams protein
• Steak, 6 oz - 42 grams

Chicken

• Choose lighter meat and remove skin and fat for lowered saturated fat.
• Chicken breast, 3.5 oz - 30 grams protein
• Chicken thigh - 10 grams (for average size)
• Drumstick - 11 grams
• Wing - 6 grams Chicken meat, cooked, 4 oz - 35 grams

Fish

• Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce.
  
• Tuna, 6 oz can - 40 grams of protein

Pork

• Pork chop, average - 22 grams protein
• Pork loin or tenderloin, 4 oz - 29 grams
• Ham, 3 oz serving - 19 grams
• Ground pork, 1 oz raw - 5 grams; 3 oz cooked - 22 grams
• Bacon, 1 slice - 3 grams Canadian-style bacon (back bacon), slice - 5 - 6 grams

Eggs and Dairy

• Egg, large - 6 grams protein
• Milk, 1 cup - 8 grams
• Cottage cheese, ½ cup - 15 grams
• Yogurt, 1 cup - usually 8-12 grams, check label
• Soft cheeses (Mozzarella, Brie, Camembert) - 6 grams per oz
• Medium cheeses (Cheddar, Swiss) - 7 or 8 grams per oz Hard cheeses (Parmesan) - 10 grams per oz

Beans (including soy)

• Tofu, ½ cup 20 grams protein
• Tofu, 1 oz, 2.3 grams
• Soy milk, 1 cup - 6 -10 grams
• Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
• Soy beans, ½ cup cooked - 14 grams protein Split peas, ½ cup cooked - 8 grams

Nuts and Seeds

• Peanut butter, 2 Tablespoons - 8 grams protein
• Almonds, ¼ cup - 8 grams
• Peanuts, ¼ cup - 9 grams
• Cashews, ¼ cup - 5 grams
• Pecans, ¼ cup - 2.5 grams
• Sunflower seeds, ¼ cup - 6 grams
• Pumpkin seeds, ¼ cup - 8 grams
• Flax seeds - ¼ cup - 8 grams

References:
High Protein Foods
Amino Acids
Wiki-protein

Fish Out of Water

As a life long swimmer I always thought runners were crazy. Who would actually want to run? Furthermore, who in their right mind would want to run 26 miles? The truth of it is, a marathon is a great way to challenge yourself and you don’t have to be an elite athlete to take on the daunting 26.2 mile monster. Having no real running experience prior to this summer I am now 6 weeks into training for the Chicago Marathon and not only am I surviving the training but I am looking forward to the new challenges each day brings. Whether you’re looking to take on the mighty marathon, or just want to get into running in general, these tips will help make the experience much more enjoyable.

Get the right equipment:

There may be nothing more important to running than having the right equipment. First and foremost you need the right shoes. I recommend going to a running store where an experienced shoe salesman will watch you walk and recommend the proper type of shoes for your feet. Having shoes that compensate for your natural imbalances will not only make running more comfortable, but proper shoes can also help you avoid some serious foot and leg injuries. I also recommend moisture wicking socks to wear while you run. Moisture wicking socks will help to keep your feet dry which will cut down on blisters. I have found that a head band and sweat bands are also great to have when running, unless of course, you like having sweat in your eyes. Finally an arm case for your IPod is a big help as I find that listening to music helps me to zone out and stay entertained while running.

Start slow and get on a program:

If you are just starting running there is no reason to get crazy. Your legs need time to build strength and endurance before they will be able to handle the stresses of long runs. So don’t go nuts on your first run and then spend the next week agonizing over the pain in your legs. Let your mileage build over time as your legs get stronger and you are able to handle longer runs. Running can be very stressful on your legs so you want to make sure that they are able to handle the stresses you put on them. Start off with 2-3 short runs per week and then progress to 3-4 with 1 of them a long run. Once you are consistently running this way add in an additional long run and increase the distance of your short runs. By running consistently your legs will get stronger and will be able to handle the strains of more runs and longer distances.

Hydrate and Stretch:

Before any run you should be sure that you have some water in your body as you will undoubtedly sweat while you run and you need to have something to sweat out. However, you don’t want to over hydrate before a run as this can lead to cramping or a feeling of water sloshing around in your stomach. I recommend drinking a small amount of water before your run and then drinking plenty of water after your run. There is little fear of cramping after you run, so drink as much water as you need to replace all that you sweat out. After you run you will also want to stretch, and stretch a lot. Your muscles take quite a beating when you run and the best way to avoid muscle soreness is to take the time to do an adequate post run stretch. Start by stretching your hamstrings and quadriceps and then move on to your lower legs. Be sure to stretch your calves with your knees both bent and straight in order to stretch both your soleus and your gastrocnemius. Finish off by stretching your shins and your IT band. If you have questions as to how to stretch any of these muscles ask your trainer and we will gladly show you how.

Find a running partner:

Possibly the most beneficial tool for running is a partner. I find it much easier to motivate myself to run when I am not running alone, and your partner can push you to continue when you are about to quit. Also if you are planning on running very long distances it is always better to run with someone for safety reasons. I do all of my long runs with my fiancé, and I find that I can always push myself to do a little more, go a little further, and run a little faster when I have her there with me. Running with a partner makes running more of a fun activity and less of a grueling workout, so grab your spouse, call your friend, or get your kids off the couch and take them for a run.

Enjoy Yourself:

Running is a great way to improve cardiovascular strength, burn calories, and build lower body strength. It is also a great way to get out and experience nature, get some fresh air, and enjoy the company of others all while getting a great work out. So if you have been thinking about giving running a shot, stop thinking, follow the tips above, and go have yourself a great running adventure!

The Best Overlooked Diet Secret and Energy Drink: Water?

Yes, water! Drink more water to get an energy boost and improve your metabolism. Only a 5% dip in body weight through dehydration can reduce muscular work capacity by 20-30%. Simply put, a lack of proper hydration will decrease your exercise intensity and delay results. There is also a correlation that drinking less water leads people to drink more beverages with empty calories, such as sodas, juices, energy drinks, and indulgent coffees. So drinking more water helps you work harder and keeps your caloric intake under control.

Most people willingly recover their fluid levels by drinking water during and after their workouts, but there is more to consider than replacing the water lost by sweating during your workouts.

Almost 47% of your daily fluid loss comes from evaporation through your skin and lungs. That percentage increases with your surrounding climate. Outdoor exercise and activities during summer will obviously make you sweat, but don't forget that air conditioning and cold temperatures will tap your fluid levels too. How so? Remember that air conditioners work on the principle of cooling the air through evaporation. As the temperature drops, your body senses the dryness and moves water to the skin, where it evaporates into the air. You can see where this starts to construct a viscous cycle that leads to dehydration.

The best indicator of your hydration level is also the source of most of your fluid loss, urine. On average, 50% of our daily fluid loss happens in the restroom.

During your trips to the restroom, you should be noticing that your urine becomes far more clear and odorless. As much as it may be a nuisance, frequent urination is a sign that you are keeping up on your water intake. Count that as a positive because your body is continually filtering out everything you put into it: coffee, teas, soda, juices, alcohol (beer, wine, and spirits), supplements, and medications. These all will cause your kidneys to use more water to filter out what your cells cannot utilize.

Suggestions from health websites and news reports recommend drinking at least 1/2 your body weight in ounces of water per day. This means if you weigh 200 pounds you should be drinking 100 ounces of water a day. And, every ounce of coffee or tea, and soda (diet or regular), that drink, you will need to drink the equivalent amount of water to make up for it. For alcohol (wine, beer, and spirits), the amount of water should be doubled. Do not forget to add 16 ounces of water for every pound lost from sweat while you are tallying up your needs.

How well do you match up for your lifestyle and body weight? I challenge you to keep track of your water intake for a week. You may be surprised at how far below the mark you fall.

Want to know the secret...

To reducing your cholesterol? To shedding unwanted pounds? To feeling better about yourself?

Eat Clean and Exercise. Yes, it is that simple. Yet how many of us are willing to
commit to this type of lifestyle?

How did I change my diet? My Fitness Together Personal Trainer introduced me to the Zone Diet, which he followed, and he gave me an Accountability Journal into which I logged everything I ate. I did not lose significant weight immediately, but like anything
worthwhile, these changes took time. He inspired me to eat healthier as I wanted to
follow his example of proper nutrition and I wanted to become a better athlete like him. I
could not have a better role model. In April of this year, my trainer helped me to refine my diet to Paleo-Zone; many of you will recall Bryce Wood’s article on this topic. If you haven’t seen it, here is the link: http://ftdeerfield.blogspot.com/2009/06/bryce-explains-paleo-diet.html. My trainer also had me incorporate the following supplements into my diet: Fish Oil, Vitamin C, Vitamin D, Manganese (for stronger bones), Magnesium (as a muscle relaxer on lift days), and a multi-vitamin.

How did I refine my exercising? While I come to FT 3x per week, I also exercise on
my off-days. FT’s theme for all of us is “Intensity”. We need to be intense about the way we eat, and how we exercise, and that includes doing “something” on days you are not at FT. Go for a 20 minute walk. See how many sets of 5 push-ups/ 5 sit-ups/ 5 squats you can do in 10 minutes. Do 100 Burpees for time. Just get moving! If you need additional exercise ideas, just ask your trainer.

The numbers don’t lie!
This chart shows the results of my blood work done at my annual physicals:
(When I started at FT in Feb ’07, I weighed 196lbs. I am 5’10”.)

While diet and exercise are critical, I have to give ultimate credit to my FT Personal Trainer. After years of getting nowhere, I gave up complete control of what I thought was best, (obviously my diet wasn’t working), and I placed my entire trust in him. Trusting someone to help me was the key to my breakthrough.

Positive Results can happen but they take time. So many health magazines in the
grocery aisles have headlines that shout “Overnight!” or “Immediate!” when it comes to
results. There is no such thing. Real progress take real time. So be patient; the trainers
at FT are extremely knowledgeable and are here to help you. Please let them and you
too, will find success.

Dealing With Soreness and Stiffness After Exercising

Do you know that “OH MY GOSH” moment when you get in or out of your car and your legs feel stiff and sore? Yes, we know about it too, because we often hear about it when you return for you next session. These happy little moments are a condition known as delayed onset muscle soreness, or more commonly, DOMS. We want to take a moment to explain why it happens, how to get through it, and offer some information on ways to reduce or prevent it.

Why does it happen?
Despite the discomfort of it all, DOMS is a common, and natural, effect of progressive training programs. Basically, DOMS is caused by muscle fibers performing at intensities beyond those experienced in the preceding days, or for some, the lack of it. For our veteran clients, DOMS may occur if a new exercise movement was introduced, or if you are working to improve your personal record on certain lifts. And for our newer clients, most things done in our training sessions for the first few weeks will be both new and more intense than previously experienced.

Now that I know why I feel sore by the next day, what can I do to feel better?
Well, up to now, nothing has been proven to be consistently effective. However, from our own personal experiences and research, we can offer some tips that have been working for most of your fellow clients (listed in order of OUR preference):
• Exercise: yes, light cardiovascular exercise will help increase circulation to the area and quell the tenderness.
• Stretching: gently stretching, by yourself or with help, may help you feel better—most effective after light exercise. Yoga is popular for its slower movements and stretching.
• RICE: rest, ice, compression, and elevation. This helps to dull the ache and subdue inflammation.
• Massage: gently kneading the muscles can help to reduce inflammation and tightness.
• NSAIDs: anti-inflammatory meds (Advil, Motrin, Aleve) may help to only mask the pain temporarily (consult your physician before taking).
• Nothing: moving less and not using your muscles will help you to avoid the pain, but it will do nothing to help you feel better any faster.

Preventing DOMS
There are certain things you are already doing, and others that you could add, to help to prevent or scale back the severity of DOMS.
• Warm up: taking 10-15 minutes to do light to moderate cardiovascular exercise in the moments before more strenuous activity has a positive association with decreased pain and stiffness in the days afterward.
• Cool down: gently stretch after exercise.
• Hydrate: be well hydrated before, during, and beyond exercising.
• Pre workout meals: try to eat about 2 hours before exercising to give your muscles fuel to burn.
• Post workout meals: feed and replenish your muscles within 45-60 minutes after exercising.
• Variety: vary your exercises to avoid overtraining your muscles.
• Know yourself: you should push yourself, but know when something is truly unrealistic at that moment.

Client Perspective on Nutrition: Jackie Haynes

The following article is written by Jackie Haynes. Jackie is another highly successful client at FT who trains hard with us 4 days a week. She is not only one of the strongest females I’ve had the privilege in training, but mentally one of the toughest as well. Whatever the task at hand is, she is able to fight through. Once Jackie fully accepted the direction we were trying to go, her fitness and results hit another level. Again, we enjoy bragging about the successes of our clients at FT, since they would never go out of their way to tell anyone. Here are some of Jackie’s accomplishments since joining FT.

Back Squat – Starting 45x10 Now 135x3

Deadlift – Starting 45x15 Now 215x2

Bench Press – Starting 45x10 Now 100x1

Push Press – Starting 20x12 Now 95x2

Power Clean – Starting 45x3 Now 90x1

¼ mile run – Starting 4:41(must have been walking, Jackie) Now 2:09

As well as John Kiefer, I have been training with Bryce over the past 16 months. Everything John stated in his blog, “5 Tips for Getting the Most out of Your Workouts,” I agree with and so should you. From my personal perspective, I thought I would add to John’s blog my thoughts and experiences for additional motivation.

I have lost 30 pounds; however, the weight “number” is not as important as compared to my present overall body tone. My 30 pound loss would be equivalent in the past to having weighed 50 pounds less and even then my overall body tone couldn’t compare to now. I’ve dropped 4 clothes sizes. My closet and drawers are now cleaned out of previous “wardrobes”. It’s all about how effectively you change your eating habits and workout intensity. This has all been attained through the guidance of FT plus your personal commitment.

You must have a positive attitude, confidence in yourself, and trust in your trainer. By now, you know your treadmill running times and how many reps are left in a round. Just when you think you can’t make it to the end, look at it as, “That quarter mile run is really only 2 to 3 minutes long. I can hang in there for a few seconds longer.” Mentally, break down your reps. Instead of, “HOW MANY, 30! No way,” break the reps down into increments of 5 or 10. Mind over matter. The true “workout” time is only 20 minutes or less. If you’re struggling through a run and your trainer hasn’t already observed your need for encouragement, ask for it. I still surprise myself as to the higher intensity level workouts I can accomplish. It’s a great feeling. When I recall my beginning levels, I can’t believe how far I’ve come. I can say this with all honesty, I now miss my regularly scheduled workouts if I’m sick or on vacation.

On my off days, I’ll choose one routine from the bodyweight programs or cardio programs handouts. They take no more than 20 minutes tops. On Saturday or Sunday mornings, my husband and I will stop by the DHS track. For instance, my husband timed me on the: 1/8 mile run, going all out, then rest for 2 times the run time. Do this 5 times. It only took about 15 minutes out of my day and loved challenging myself. Another weekend, I was out of town and saw a 5k (3.1 miles) run scheduled. I thought I’d challenge myself, plus it counted as a workout. I just committed to a nice steady pace knowing what my treadmill pace is at FT. No problem. If you’re totally committed, it’s amazing what you can accomplish and give yourself a pat on the back.

EATING/DIETING! For me, this is the toughest aspect to deal with. My family and I are foodies. We appreciate well-prepared food. However, now that my husband and I are basically empty nesters, I have been able to commit to the Zone Diet much easier. The food journal is an absolute must for me. I don’t necessarily share it with my trainer weekly, but in order to keep track of my blocks, I must make journal entries. If I am planning on a restaurant meal that day, the journal tracking assists me in “juggling” my blocks. I think everyone will agree, carbs are the hardest level to control. I hit a roadblock at 20 pounds. Bryce reviewed my journal for a week and noticed I would have 2 or 3 small, non-fat Caribou mint conditions a week. It is a latte w/mint and chocolate syrup. I figured it counted as 1 protein, 1 carb, and 1 fat (keeping my fingers crossed). OH NO! Bryce looked up the nutritional value – 5BLOCKS OF CARBS! Also, I can no longer psyche myself out that 1 serving of International Creamer is 1 fat block (similar to cream, right?). OH NO! One must take into consideration the sugar contained in that 1 serving making it 1 carb block. I was still getting frustrated w/a much smaller mid-section of fat remaining. Bryce noticed I was choosing cheese quite often for my protein blocks – more cheese than meat. He explained even though it is dairy, it produces an insulin spike. We all know how our bodies use excess insulin into fat. I now have deli-sliced turkey, which I’ll roll up in a lettuce leaf w/pesto, olive spread, or smashed avocado w/some thinly slice veggie, and it’s a “sandwich.” Sometimes I break down and cheat; such as sharing a bag of “vitamins” (M&M’s) with my best friend at the movies. If I overdo the sugar, I wake up with a sugar hangover. Don’t look it as a “diet”. Look at it as a healthy lifestyle change. I can honestly say I no longer have the cravings as in the past. I may think about it and decide it really isn’t worth the junkie carbs.

If you’ve joined FT, you’ve made a commitment to a healthier lifestyle. Your trainers are there to guide you all the way, even through the rough patches. This is one time where someone may truly know you better than yourself and what you are capable of. Use their knowledge and expertise.

Jackie Haynes

Bryce explains The Paleo Diet

Many of you have heard me talk to you about the Paleo Diet, also known as the caveman diet and hunter-gatherer diet, and most of you have probably questioned why I believe this is the optimal way to feed yourself.  I wanted to take some time to help you understand why the Paleo Diet can be so beneficial for your health.  The following will hopefully answer many of your questions.

What is the Paleo Diet?  It is a very simple and healthy way of eating.  You simply eat the following: meat (beef, fowl, seafood, and eggs), vegetables, raw nuts and seeds, and fruit.  These were the foods that were prevalent in the Paleolithic Era.  Our bodies were designed to eat these foods.  Man evolved on this diet for millions of years, and only in the last 10,000 years has been introduced to our "modern" diet.  In researching Paleolithic and modern hunters and gatherers you will find that cancer, diabetes, hypertension, stroke, Alzheimer's, arthritis, Crohn's Disease, irritable bowel syndrome, and depression are absolute rarities.

If this diet is so beneficial then why is our average lifespan so much longer than that of a caveman?  You also need to factor in some of the amenities that you have access to that Paleolithic man did not.  Cause of death was most often from elements that modern man rarely has to face.  Constant sources of food, shelter, water, protection from wildlife, and modern medicine were not always guarantees.  

What foods are not allowed the Paleo Diet?  Grains (bread, pasta), beans, corn, potatoes, dairy, and sugar.  Yes, so all processed foods are out.  I am aware that this takes a lot of discipline to stay away from these foods.  They're everywhere.  

Here are a few reasons why these foods are detrimental to your health and fitness:

1. All of these foods are very calorie dense carbohydrate sources.
   
2. They are very low in nutrients and vitamins in comparison to their natural counterparts (fruits and vegetables).
   
3. They have a much higher glycemic load (chart included below) than vegetables and most fruit.  Meaning they spike your insulin levels.
   
4. They contain toxins that can be detrimental to your health, and can lead to many autoimmune diseases listed above.
   

What are the effects of excess insulin?  Insulin helps the body to store fat.  When your body's insulin levels are above what is necessary, then weight gain in the form of fat is inevitable.  Foods that have a high glycemic load slow your metabolism, which also lead to increased triglycerides, cholesterol, and sodium retention.  

Doesn't the FDA recommend grains and dairy?  How could they be wrong?  Remember where the FDA gets its money.  They are lobbied by the agricultural and pharmaceutical companies.  They are usually more interested in making money than promoting health.  If everyone was free of disease and health concerns the pharmaceutical companies wouldn't make any money.  If no one ate any grains, farmers would be out of business. 

When talking about dairy, think about how dairy is used in nature.  Dairy is usually only introduced during infancy of animals.  The sole purpose is to help infants gain weight, usually in the form of fat.  If you are attempting to gain weight, then dairy is not gong to be that detrimental.  For the majority of you, consuming large quantities of dairy is going result in weight gain.  I would venture to say that is probably a bad thing for a lot of you.

But...

I'm always on the go.  Planning and preparation can easily take care of this issue.  If you commit to this and are prepared for the day to fuel your body with good calories, this is not an issue.  It can take you as little as 1-10 minutes the night before to have your food ready for the day.  How long does it take you to drive somewhere and get food?  If you can’t get out of social lunches, try to make good choices.  No one will look at you like you're a freak if you order steak and asparagus or a chicken sandwich without the bun, instead of pasta with bread.  Usually the people who do look at you like that are simply doing this because you are making them feel guilty for their order.  Try to make it a non-issue. 

I have a family to feed.  If you are benefiting from this kind of diet, your family will reap the same benefits.  If you are in charge of meal preparation have your family eat the same food as you.  If your spouse is preparing food for you, find good choices in the meals that are served.  Is it a bad thing if your family is eating a healthy diet?  Being introduced to healthy foods will also help your children develop an understanding of good nutrition.  It should be a win/win.

This sounds like too much work.  Anything worth having is worth working hard for.  If you aren't willing to sacrifice anything to get the result, then there is a lack of commitment.  I'm usually home and awake for less than 2-3 hours a day, and have no issues making this work for me.  I know the benefits far outweigh any extra effort it takes me to eat this way.

I like my bread, dairy, and sugar.  I don't want to give those up.  Who doesn’t?  Everyone has cravings, and, most likely, if these foods were around when cavemen existed they would have enjoyed them every bit as much as we do today.  Fact of the matter is that these foods are not going to be beneficial in your pursuit of weight loss and health. 

Think about it this way, most of you are awake 16-20 hours a day.  How much of that time is spent eating?  An hour?  Maybe slightly longer than that if you’re out to eat with family and friends.  Those poor choices, although tasty, take up 5-7% of your day.  Those extra 10-100 pounds that you carry around are with you 100% of the day.  Just ask yourself at meal time, is it worth it?  Start viewing your food as fuel, rather than a fix to a craving to where it essentially becomes a drug. 

Summing it up.  If you are serious about weight loss in a healthy manner, eating a natural diet is going to be beneficial for you.  If you still have concerns that this diet is not going to be good for you, ask your doctor what they think about you eating more meat, vegetables, raw nuts and seeds, and fruit.  Can you see them saying this would be bad for you?  

Depending on how aggressive you want to be with your weight loss, I would also recommend that your consumption of carbohydrates is less than 50 grams/day.  If you research the Glycemic Load Chart, the link listed below, you will see that eating the standard western diet is going to put you way over that limit.  You will also likely have to limit your consumption of fruit and substitute in more vegetables.  Remember, if you want to succeed you have to sacrifice.  Your path to success is usually not an easy one.  If being healthy and fit was easy, then everyone would be walking around with six-pack abs.  Unfortunately, that's not the case.  Work hard and commit to a plan, and you'll get there.

Please email or ask questions if there is anything further that you need or want to know about this.  We are all on the same team and, hopefully, working toward the same goal.

Glycemic Load Chart

http://www.naturalchoicesforyou.com/members/680805/uploaded/Glycemic_IndexLoad_Chart.pdf

5 Tips for Getting the Most Out of Your Workouts

The following article was submitted by John Kiefer, a client at FT Deefield. I [Bryce Wood] just wanted to touch on some of the accomplishments that John has made since I began training with him in February 2008. John’s 26 pound weight loss may not seem all that astonishing, but his improvements in strength, overall fitness, and lean body mass have been amazing to witness. The following are a list of just a few of John’s accomplishments since joining FT:

Bench Press, starting: 85x4, now: 160x1
Shoulder Press, starting: 50x5, now: 110x5
Deadlift, starting: 95x5, now: 275x5
Back Squat, starting: 95x5, now: 235x1
Power Clean, starting: 65x4, now: 165x2
Pull-ups, starting: 0, now: 12
¼ mile run, starting: 2:30, now: 1:18


5 Tips for Getting the Most Out of Your Workouts

I have been training with Bryce over the past 15 months. He has transformed me into better shape by teaching me how to exercise properly, eat healthier, and most importantly, work more efficiently. If you recall Bryce's "Intensity" article, both trainer and client work together as a team. Both must be prepared. As a trainer, Bryce is always ready with my programming so we can begin to work as soon as I walk through the door. But how can we as clients best prepare? If you follow these 5 tips, regardless of your fitness level, you'll be able to enhance your training sessions and achieve better results.

1. Think About Your Workout Before you Arrive
On my drive to FT, I always try to think about the potential for something amazing to happen. Today might be the day I get that new pr I have been chasing. Or today may be the day you have your fastest time running on the treadmill, or you are able to do 15 sit-ups in a row, all unbroken. Anything is possible. Take a minute to think about how you want to perform. Visualize yourself succeeding. It can make a big difference in your session.

2. Have a Positive Attitude
Regardless of your experience level, nothing can beat positive thinking. If your trainer has you attempt a new exercise, don't worry about doing it correctly on the first try. If it takes you a while to master a skill, there's no need to be discouraged. Remember, your trainer always wants you to succeed. And don't be afraid to try something new, even though it may be out of your comfort zone. The right mindset can help you advance to the next level of fitness.

3. Have Confidence in Yourself
When I first started working with Bryce, I was always hesitant to go “all out” in my workouts. I was scared that I would run out of energy and not be able to complete my workout. But in thinking about this, what was the worst thing that could happen? I knew I could finish, but it was my fear of not being able to complete my circuit that was preventing me from succeeding. I was able to overcome this fear because I came to realize that Bryce was always there to help me. No matter if I needed some encouragement or correction, he always had my best interest in mind. Having someone there to support you really helps to boost your confidence. So on your next workout, push a little harder. Run a little faster. Have confidence. You can do it. And if you get into trouble, your trainer will be there to help you.

4. Have Trust in Your Trainer
The greatest lesson I have learned was to let go of the ways I thought were best for me and to put my complete trust in Bryce. This was the most difficult yet most rewarding action I could have taken. The trainers at FT are true professionals who want to help you achieve your goals. They want you to succeed. In order to change the way you look and feel, you have to take a leap of faith. Have faith in your trainer. Take a chance and commit to your program. You'll be amazed at your results.

5. Exercise on Your Off Days
Our sessions at FT are for 60 minutes. If you are coming to FT 3 days per week, that's really only 3 hours of exercising per week. If we want to get in better shape, we need to do more. In order to keep your body working, it is important do something "active" on days when you are not at FT. Go for an intense 20-minute walk. Take 10 minutes and see how many rounds of 5 push ups/10 sit ups/15 air squats you can complete. Even do the exercises you don't like so you can get better at them. I have asked Bryce, “How do I get better at doing pull-ups?” His response, “Do pull ups!” If you are having trouble getting started, ask your trainer for a list of exercises to do at home.

Hopefully by following these tips, we can enhance our exercising and get the most from our trainings.

John Kiefer